Ancient European sleep remedy with moderate evidence for sleep improvement and anxiety reduction. Generally well-tolerated with extensive safety data, though effectiveness varies between individuals due to differences in how bodies process the herb and extract quality differences.
Traditions: European folk medicine, Traditional Western herbalism
Multiple traditions agree on use.
Traditionally used as sedative and nervine for sleep disorders, nervous tension, and restlessness. Name possibly derived from Latin 'valere' (to be strong/healthy). Long history of use across multiple European countries, codified in German Commission E and adopted into global pharmacopoeias.
Dried root/rhizome 2-3g for sleep; tincture (1:5, 45% ethanol) 1-3ml before bedtime. Traditional dosing incorporated into modern regulatory standards across WHO, European Medicines Agency, and multiple national pharmacopoeias.
Valerian has moderate evidence for sleep quality improvement, with meta-analyses showing approximately 80% increased likelihood of improved sleep [1]. However, objective sleep measurements (sleep studies) show minimal changes [2]. Anxiety reduction also supported by multiple studies with measurable brain activity changes [3]. Critical limitation: high variability in extract quality and how individual bodies process the herb affect outcomes significantly.
Participants were 80% more likely to report improved sleep across 16 studies (n=1,093), though most studies had methodological weaknesses
Subjective quality improved by 37%, but no significant objective improvement in time to fall asleep (less than 1 minute difference) across 18 clinical trials
60 studies, n=6,894, no severe adverse events aged 7-80 years. Whole root/rhizome preparations showed more reliable effects than isolated extracts
Significant PSQI improvements by day 14 (p<0.05), reduced sleep latency, improved efficiency, decreased anxiety, enhanced morning refreshment. No adverse events
100mg TID for 4 weeks: significant increases in frontal alpha coherence and decreases in theta coherence on EEG, correlated with anxiety reduction
Most studied preparation. Choose products standardized to valerenic acid content and meeting pharmacopoeial standards (USP, EP, BP). Peak blood levels at 1-2 hours support 30min-2h pre-bedtime timing [4].
Traditional European preparation codified in European Pharmacopoeia and Commission E. Alcohol content consideration for specific populations.
Traditional preparation. Cover while steeping to preserve volatile compounds. Whole root preparations may provide more consistent effects than isolated extracts [1]. Characteristic earthy, musty aroma.
Alcohol-free option. Extensively studied for safety with excellent toxicology profile (NOAEL ≥14 g/kg in rats) [5].
Valerian represents an interesting case: strong traditional use validated by moderate modern evidence, but with an important caveat about variability. This isn’t a slam-dunk herb that works consistently for everyone - individual responses vary significantly.
Moderate evidence (multiple meta-analyses):
Critical nuances discovered:
Research quality: Most studies had methodological weaknesses [1]. Evidence of publication bias documented. Only 8 of 18 studies in one meta-analysis met high quality standards (scoring 5 out of 5 on the Jadad quality scale) [2].
Valerian has centuries of documented use in European folk medicine, though specific historical citations are limited in modern clinical literature. The herb’s traditional use is well-established through regulatory recognition:
European folk medicine (documented use since at least the medieval period, likely earlier):
Regulatory validation of traditional use:
What this means: Valerian has sufficient historical precedent to warrant inclusion in global regulatory frameworks. The consistency of traditional indications (sleep, nervous tension) with modern clinical evidence (subjective sleep quality, anxiety reduction) demonstrates validation across time.
Traditional dosing incorporated into modern standards:
The continuity between traditional preparations and modern standardized extracts is notable - both traditional teas (2-3g) and modern capsules (400-600mg concentrated extract) derive from the same root material.
Standardized extracts (most studied, most convenient):
The clinical trial evidence primarily uses standardized dry extracts, so this is your evidence-based starting point. However, whole root preparations may actually be more reliable [1].
For sleep:
For anxiety:
Traditional preparations (potentially more reliable):
Research suggests whole root/rhizome preparations may offer more consistent effects than isolated extracts [1]. This is worth considering if standardized extracts don’t work for you.
Tea preparation:
Tincture (traditional European preparation):
Aqueous extract (alcohol-free):
Timeline:
What you’ll notice (if you respond):
What you WON’T necessarily see:
Why you might not respond:
Start standard, not low:
Unlike ashwagandha (start low, titrate up), valerian is well-tolerated, so starting at the evidence-based dose makes sense.
For sleep:
For anxiety:
If no effect after 8 weeks:
Short-term use is well-established (≤8 weeks). Long-term safety data (>6 months) is lacking.
Recommended approach:
No evidence of physical dependence - short half-life (1.1 hours [4]) means no accumulation, so withdrawal is unlikely. However, rebound sleep issues possible if underlying stress/sleep hygiene not addressed.
Baseline (1 week before starting):
During trial (weeks 1-8):
Signs it’s working:
RED FLAGS - Stop immediately:
What they report: “Didn’t notice any difference,” “slept the same as usual.”
Action: Try different preparation (whole root vs extract), different adaptogen, or focus on sleep hygiene and medical evaluation.
Valerian root has a distinctive, polarizing smell: earthy, musty, pungent, sometimes described as “sweaty socks” or “dirty feet.” This is normal and due to volatile isovaleric acid compounds. Some find it unpleasant, others neutral. The smell is strongest in whole root preparations and teas.
If smell is intolerable: Capsules eliminate the aroma entirely. Clinical evidence supports encapsulated extracts, so no efficacy loss.
Historical note: Cats and rats are attracted to valerian’s aroma (folklore suggests the Pied Piper used valerian, not a flute). Humans vary in their olfactory response.
The challenge: Extract quality varies significantly between products, affecting clinical outcomes [1]. Valerenic acid content varies by preparation method, and valepotriate content is unstable.
What to look for:
European Pharmacopoeia method preferred for valerenic acid analysis [research database].
Consider starting with whole root preparations (tea or powdered root capsules) if you’ve had inconsistent results with standardized extracts - the full spectrum may matter more than isolated marker compounds.
Valerian is a well-tolerated, traditionally-validated herb with moderate evidence for subjective sleep quality improvement and anxiety reduction, but significant individual variability means it works well for some, modestly for others, and not at all for a subset.
When it works: Falling asleep faster, feeling like sleep is deeper and more restorative, stress feels less overwhelming, gentle support without sedation.
When it doesn’t: No noticeable benefit after 8 weeks. Try different preparation (whole root vs extract), consider different herb, or address underlying sleep hygiene/medical issues.
Safety is excellent short-term (no severe adverse events in 6,894 subjects [1]), but long-term data (>6 months) lacking. Rare hepatotoxicity documented (mild-to-moderate, self-limiting [8]).
Key insight: How you feel is the primary outcome - you may not see dramatic changes on sleep trackers, but if you feel like you’re sleeping better, that’s a valid and meaningful effect [2].
Start with evidence-based dose (400-600mg extract or 2-3g tea 30min-2h before bed), give it a full 8 weeks, track subjectively, and respect the rare but documented contraindications. Individual variation is high - approach as systematic n=1 experimentation.
Duration: Minimum 4 weeks for anxiety, optimal 8 weeks for sleep disorders. Some benefit may appear within 2 weeks, but full effects develop over 4-8 weeks. Pharmacokinetics show peak levels at 1-2 hours, supporting timing 30min-2h before sleep.
What to notice:
Start with standard dose (400-600mg extract OR 2-3g dried root for sleep; 100mg TID for anxiety) taken with food initially. Effects are primarily subjective rather than measurable on sleep studies - improved 'feeling' of sleep quality is a valid and expected outcome [2]. Individual response varies significantly due to differences in how bodies absorb and process the herb (pharmacokinetic variability) [6]. If no benefit after 8 weeks, consider: different preparation type (try whole root if using extract, or vice versa), different adaptogen, or underlying sleep hygiene/medical issues. Avoid alcohol and sedative medications during trial.
Generally considered: safe
Contraindications:
Pregnancy/Nursing: Contraindicated in pregnancy due to insufficient human safety data, though animal studies show no reproductive toxicity at high doses [7]. Lactation safety unknown due to lack of data on breast milk excretion.
Generally well-tolerated short-term (≤8 weeks). Systematic review of 60 studies (n=6,894) found no severe adverse events in subjects aged 7-80 years [1]. Rare liver toxicity documented (onset 3-12 weeks after starting, typically mild-to-moderate and resolving within 2-4 months after stopping). Most severe cases involved herbal blends containing other potentially liver-toxic herbs [8]. Monitor liver function if using >3 months. Long-term safety data (>6 months) lacking. Short half-life (clears the body in about 1 hour) suggests low risk of accumulation [4,6]. May strengthen effects of sedatives, anxiety medications, or alcohol (additive nervous system depression). High variability in how bodies process valerian means individual responses differ significantly [6].